Monthly Archives: November 2017

Fundamentals of xc skiing technique

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What to pack for a Cross Country Skiing day trip

Are you a list person?

Here are a few good lists of what to bring (and what not to bring) on a cross-country skiing day trip:

https://calgaryskiclub.org/wp-content/uploads/2012/10/CSC_DayTripChecklists_Nordic_20091201.pdf

http://files.meetup.com/3916212/XC%20ski%20packing%20list.pdf

https://www.rei.com/learn/expert-advice/crosscountry-skiing-checklist-groomed.html

Don’t forget that membership fees increase after November 30th.

See you on the trails.

What’s in your lunchbox (reprised)?

How to fuel yourself for a day of cross-country skiing:

  • In the morning before you head out, have a good breakfast with fiber and protein – think oatmeal, pancakes, fresh fruit especially bananas, eggs, potatoes.
  • Packed lunch –  carbohydrates for energy, salty foods to replenish salt lost to sweat, and lean proteins; e.g., a turkey sandwich with cheese, tomato lettuce; a fresh fruit; some kale chips or nuts; chicken noodle soup in a thermos with crackers on the side.
  • Snacks – think hearty and portable to fit into pockets or small backpack.  Some things I like to bring are beef jerky, chocolate covered almonds, granola bars, energy bars, dried apple rings, mango or other fruits, fruit bars, string cheese, cheese and crackers…
  • Liquids – the usual cold water but I also like to bring hot water in a thermos and then a package of cider or hot chocolate mix for apres-ski.

For more ideas, see:

https://braveskimom.com/ski-snacks

https://www.ahealthiermichigan.org/2015/01/16/the-best-snacks-to-pack-for-a-day-of-fun-in-the-snow/

https://trakkersskiclub.wordpress.com/2015/01/16/whats-in-your-lunchbox-food-for-the-trails/

Remember – Trakker’s Open House is this Friday, 7-9 pm at Swansea Town Hall, 95 Lavinia.

See you on the trails.

Cynthia’s Banana Bread Recipe

I was briefly part of a community orchestra a few years ago.  The best part of this experience was the most amazing banana bread that was being served for the refreshment break. This is Cynthia’s recipe for banana bread that she has been making since the 70’s.  This would make a good snack when you’re out on the trails.

  1. Preheat oven to 375 degrees F. Lightly grease 4 small loaf pans.  Arrange oven rack to upper 1/3rd position.
  2. In a large bowl or mixer bowl, cream together butter and brown sugar. Add eggs and beat until fluffy.  Stir in mashed bananas and 250 ml of the flour. Add sour cream and remaining dry ingredients. Beat on high for 2 minutes. Pour batter into the 4 loaf pans.
  3. Bake in preheated oven for 40-45 minutes (if using one large pan then bake 50-55 minutes). Test for doneness by inserting toothpick into center of the loaf and see if it comes out clean. Let bread cool in pan for 5 minutes before removing. Then place bread on wire rack to cool before wrapping or serving.
  4. Loaves can be frozen for about 1 month if well wrapped.  Thaw on the counter for about 10 minutes then slice while still partially frozen. Allow to thaw for another 10 – 15 minutes before serving.

Trakkers is holding its annual open house this Friday (Nov 17th) from 7-9 pm. Come out to find out more about the club, the weekend trips and to meet other club members!

See you on the trails.

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How do I get into shape for cross-country skiing? (aka pre-season conditioning)

Cross-country skiing is more fun if you’re in reasonably good shape – this means good aerobic conditioning, flexibility, balance, and muscle endurance.  If you’re busy and don’t have a whole lot of time, here is a simplified approach to getting ready for the ski season.  None of these require any specialized equipment and can be done anywhere. Note: as with any exercise program, see your physician for medical clearance before starting any type of new exercise.

Aerobic Conditioning

How often: 2-3 times per week

How long: 1 hour or more

What: Work your heart at 65 to 75 per cent of maximum through activities like running, hiking, cycling, or swimming.  Longer duration is more important than faster.  If you choose running, 65-75% of maximum means that you can comfortably hold a conversation with a fellow runner.

Flexibility

4 simple stretching exercises that you can do daily and anywhere for

  • neck and shoulders
  • back and sides
  • upper legs, hamstrings
  • lower legs, feet

are listed here:

http://www.xcskiindiana.com/articles/condition1.html

Balance

Muscle endurance

  • Lower extremities: Lunges, alternating calf raises
  • Upper extremities: arm swing “pole plant”

nicely described here:

http://www.xcskiindiana.com/articles/condition3.html

That’s it!

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Don’t forget to attend Trakker’s Open House on Nov 17th, 2017, 7-9 pm at Swansea Town Hall, 95 Lavinia Avenue.

See you on the trails.

November President’s Broadcast

Hello Trakkers!

The Open House approaches — there’s already been a light dusting of snow up north — we’ve got details of our Weekend Trips below — and a special weekend trip offer from our friends at the Toronto Bruce Trail Club!

Web Site is Back Up!

The Trakkers web site was down for a few days last week — our apologies for any inconvenience. All functionality has now been restored and you can use the web site to renew your membership. Thanks for your patience.

Two Weeks to the Trakkers Annual Open House — Nov 17

Come out and reconnect with members in anticipation of the upcoming season, meet some of our ski instructors, or just find out more about the club. New and prospective members welcome. Light refreshments will be served and we’ll have some wonderful door prizes!

Friday, November 17, 7:00 – 9:00 p.m.
Swansea Town Hall, 95 Lavinia Avenue

Registration for the club’s weekend trips will also begin at the Open House (bring your chequebook). See details below.

Trakkers Weekend Trips

Looking for an accessible and affordable way to get out of the city for a few days of skiing? Why not try out a Trakkers weekend trip? Dates for this year’s trips are:

Cost for Woolner House is $75 per person for bedrooms and $60 for the loft (up to 3 people). Cost for Blue Spruce is $140 per person for the weekend.

Registration for our weekend trips will begin at our Open House on Friday, November 17th. Please contact Henry Furlott, Trakkers’ Weekend Trips Coordinator, for information and availability.

Weekend Trip Offer from the Toronto Bruce Trail Club — Val David, Quebec, Mar 9-12

The Toronto Bruce Trail Club has graciously extended an offer for Trakkers members to join on their cross-country ski and snowshoe weekend in Val David, Quebec from March 9 to 12 2018.

Travel will be by luxury highway coach, with 7:00 a.m. departure time on Mar 9 from York Mills station. Cost is $340 + tax per person (based on double occupancy) and includes three nights accommodation, three breakfasts, three dinners, and trail passes for all four days. Coach fare is $170 for non-members.

Guided snowshoe hikes with spectacular views of the Laurentians will be available. Skiers can explore over 50 kms of groomed trails in the Park Regional Val-David Val-Morin, or discover the P’tit Train du Nord linear park, groomed for classic and skate skiing from Val David to St. Jerome (40 km).

See their flyer for full details and registration instructions. Any questions can be directed to Martina Furrer.

CANSI Ski Instructor Prep and Level 1 Course Dates Announced

Trakkers continues to offer opportunities for our members who may be interested in becoming a ski instructor with the club. If you’re interested in taking your skiing technique to the next level and giving something back to the club, this can be a great way to do both — plus, there’s perks!

All Trakkers instructors are trained and certified by the Canadian Association of Nordic Ski Instructors (CANSI). You don’t need to know how to do both skate and classic ski techniques as CANSI offers certification for classic instruction only as well. For anyone who completes the Level 1 training and commits to teach with Trakkers for a period of time, the club reimburses the costs of the CANSI training and certification, and covers trail/bus fees while teaching as an incentive. Our instructors teach for approx. 90 mins on the morning of each of our Sunday trips, and then are free to get their own ski in through the afternoon.

Dates for the Level 1 preparatory and Level 1 certification courses have just been announced by CANSI:

Level 1 Preparation Course — December 16, 2017 — Highlands Nordic

  • This 1-day preparation course is designed to assess your cross-country ski technique and to provide you with feedback and fine tuning to ensure that you can ski at the required level before you attend the CANSI Level I certification course.

Level 1 Instructor Certification — February 3 and 4, 2018 — Highlands Nordic

  • This 2-day (16 hours) course will introduce you to the fundamentals of cross-country (classic and/or skate) and the teaching technique. You will improve your demonstration skills and learn how to introduce new people to the sport.
  • Curious is you’ve got the skills? Check out CANSI’s video of the required level of skiing for Level I certification.

If you’re interested, please email Anita Elash, our Ski School Coordinator.

Don’t Forget Your Consent!

A friendly reminder that your membership registration is a two-step process: 1) renewal and providing payment details; and, 2) providing your consent for our insurance purposes — both can be done from your Member Account page on the web site. Many members seem to be forgetting to complete the consent part of the process, so please ensure that you do both steps when you register / renew — thanks!

Keep on trakkin!

Jen Liptrot
Volunteer President
Trakkers Cross-Country Ski Club — LOVE Winter!